如果你向右转，把右腿胫骨压向地板帮助你提起躯干。
If you are twisting to the right, press your right shin into floor to help you lift your torso.
把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。
Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.
上臂的后侧要放在垫子上，伸展手掌压向躯干的后侧。
Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso.
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